Gratitude: Finding balance in the present moment

by Allison Runchey, HTCP

Gratitude gets a lot of attention as a way to improve our mental, emotional and physical wellbeing. Indeed, it has many benefits documented by researchers at UC Berkeley who’ve studied the science of gratitude. These include reducing burnout, depression, and signs of inflammation, while increasing life satisfaction, sleep quality, and resilience.

Yet sometimes this seems too simple or too good to be true. It can be easy to doubt the power of gratitude, or it can be misunderstood and used as a way of avoiding or pushing away difficulties that need to be addressed. But maybe there is another approach, one that uses gratitude to balance the energy of a painful situation and build the inner resources to move through it with greater ease.

When feelings of struggle or frustration come up, try noticing something you’re grateful for in your immediate surroundings. Any little thing to be thankful for in the moment will work. Bring the thought of it into the body, as if planting it in the heart center like a seed, then allow the sensation to grow. This grounds us in the present and brings the powerful energy of the heart into the picture, opening us to higher states of appreciation and love and giving us the capacity to meet challenging situations as they arise.

In many healing traditions, the heart is the place of balance and transformation. When the heart is open,we can see “the uniqueness and inner beauty and light in each individual [or circumstance] as well as the negative or underdeveloped aspects” (Barbara Brennan, Hands of Light, p. 76). By acknowledging gratitude side by side with difficulty in this way, we can move authentically toward a greater sense of wholeness within ourselves and harmony with the world around us.

When Words Hurt

By Debbie Zuckerman, Board-Certified Health and Wellness Coach

You may have heard of the English children’s rhyme that first appeared in the 1800’s,

“Sticks and stones may break my bones
But words shall never hurt me.”

According to Wikipedia, this rhyme was used as a “defense against name-calling and verbal bullying, intended to increase resiliency, avoid physical retaliation, and/or to remain calm and indifferent.”

As a kid in the 1970’s, I remember replaying this rhyme in my mind in a sing-songy fashion and feeling ashamed when words did actually hurt. I felt like something was wrong with me when my teachers, family, and other kids reinforced that words should not hurt, but in fact they did.

“Sticks and stones” and other fear-based belief systems can lead to unhealthy coping mechanisms such as emotional numbing, perfectionism, and people-pleasing. What’s a kid to do but push their emotions down as a freeze response to avoid being made fun of by peers and family. Other responses could be to fight back or run away and hide, all in an effort to stay safe. Unfortunately, over time, unprocessed emotions can contribute to a dysregulated nervous system that shows up as anxiety, depression, and other chronic illnesses.

Times are changing and the theory and teachings of emotional intelligence from the 1990s continues to play a crucial role in society. Assertive and mindful “nonviolent” communication (NVC), developed by Marshall B. Rosenberg, can be a healthy way to cope with emotionally triggering situations and people. 

Coupled with empathy and self-compassion, Rosenberg’s NVC approach helps to acknowledge hurt without judgment and determine what response best supports one’s emotional wellbeing and safety. 

Schedule a session or contact me at debbie@centerpiecewellness.com to learn how to incorporate NVC, emotional intelligence, and other invaluable practices into your life to feel more calm, joy, and peace.

Stories

By Susan Temple, MA, BCC, ACEP

We are constantly surrounded by stories, both within us and outside of us. We read, watch, and listen to stories. Any gathering of friends includes stories of things that have happened or things we think might happen. The news is a story, sometimes about what happened, and sometimes about what the commentator thinks we should think about what happened!

When I work with a person as an EFT Practitioner and Life Coach, I am the keeper of the stories they choose to share with me. I acknowledge and honor their stories and listen closely for places where their stories might be holding them back or disempowering them. I help them see their strength through their stories, and shift to a more empowering story.

A personal example: I got divorced when I was 60, after being married for 30 years. A disempowering story I could tell myself about that might be “You are a failure because you couldn’t keep your marriage together.” A more empowering (and true) statement might be “You had the strength to walk away from a marriage that was no longer good for you.” As one of my mentors always says, “You are constantly creating a story in your mind, so you might as well make it a good one!”

What stories are you telling yourself? Do they empower you or drain you? How might you shift to a story that acknowledges your strength and empowers you?

If you’d like help with that, I’m here.

Feeling Sluggish or Stressed? Connect With Tree Energy to Renew Your Sense of Ease

By Allison Runchey, HTCP

For many people in today’s world, life includes a fair amount of time sitting still, often in front of a screen, concentrating on a task with our eyes and brain. Whether it’s a video chat with a friend or colleague, tracking the latest news, or driving, our energy can become stagnant or sluggish. The following short energy healing ritual with trees is a practice I’ve used to relieve mental fogginess and stress, especially after working on a computer. I offer it here as a way to renew your own sense of ease in life, whenever you want to rejuvenate your mind or body, or simply need a break.

• Find a natural, wooded area away from busy streets or highways. The more secluded and private, the better.

• As you walk into the area, leave the activities of the technological, mechanical world behind. Let any fears, anxieties, or pressures that you’ve experienced stay outside the wooded area.

• Let your gaze be soft. Become aware of your footsteps and the way your arms move as you walk.  Feel your feet as they make contact with the earth. Notice the color of the trees, temperature of the air, and any sounds you hear.

• Affirm that you are protected, nurtured, and healed by the power of nature. In your own way, connect with a source of strength greater than yourself and tune in to the rhythm of your breath.

• Choose a tree and stand or sit with your back against it. Align your spine with the tree and make as much physical contact with it as you can.

• Be still and take several deep breaths. Feel the energy of life that flows through the tree and allow it to flow through you, too. Stay until you feel ready to leave.

• As you walk away from the tree and out of the woods, give thanks for the trees and for healing. Extend gratitude for the ability to be here at this place and time.

• Carry the gentle, peaceful, and life-giving energy of the trees with you as you return to the world.

Self-Regulate With Mini Mindful Moments

by Debbie Zuckerman, Board-Certified Health and Wellness Coach 

I used to feel guilty about not being mindful enough. I felt like I was failing at mindfulness which in itself is counterproductive to what the practice is all about. Slowly but surely, I learned to reframe this limiting belief and release the judgments preventing me from experiencing the beauty of this practice.

My old belief was rigid. I thought that in order to have a “successful” mindfulness practice, it should be scheduled and consistent. I felt anxious searching for the best guided meditation. I had a hard time finding the “perfect” meditation as I scrolled through various meditation apps (amazing and abundant as they are). This belief led me to set unrealistic goals around my mindfulness practice that I was unable to achieve. 

Now, when I am “being” mindful, I am not “doing” mindful. My thoughts are no longer controlling my experience when I am present with my emotions, senses, and physical sensations. These days, my daily intention is to practice mini mindful moments to regulate my nervous system. I like to think of it as drinking water throughout the day to stay hydrated, rather than approaching the end of the day feeling dehydrated and drained.

A moment of mindfulness can be 10 seconds, one minute, or 10 minutes . . . and can be embraced most anywhere and anytime. It does take practice and commitment, and with time can become second nature. I like to incorporate mini mindful moments when “doing” routine household and other daily activities such as: folding laundry, emptying the dishwasher, watering the garden, playing with my dog, sitting at a red light, drinking my morning coffee, cutting vegetables, and more.

In these moments, I like to take a holistic inventory of my emotions, thoughts, and physical sensations. I incorporate deep belly breaths using box or diaphragmatic breathing and try to label my thoughts and emotions without judgment. The 5-4-3-2-1 grounding method comes in handy, and I may use tapping techniques, play music, or stretch, depending on what my nervous system needs.

If you are searching for a mindfulness practice that feels right for you, I am here to help! 

Schedule a session or contact me at debbie@centerpiecewellness.com to create, modify, or enhance YOUR mindfulness practice.

Tapping for Kids

By Susan Temple, MA, BCC, ACEP

My granddaughter, Esmé, was 31⁄2 and her parents were trying everything they could think of to encourage her to sleep in her big girl bed. The crib had been dismantled for a week now, and Esmé refused to sleep in the bed. She didn’t even want to sit on it! Change is not easy for her.

My daughter was at her wits’ end, with Esmé coming into their bed every night. Esmé was at my house one day, and I brought out Tappy Teddy. He’s a teddy bear who has hearts sewn on the spots where little kids would tap. Esmé was interested in him, so I showed her the hearts and told her these were magic spots on his body that could help him feel better when he is upset.

I told her we need to gently tap on them to make them work. I started tapping on the hearts on the bear, saying, “I’m Tappy Teddy, and I don’t like my big boy bed. I liked my crib better. It’s hard to change to a different bed. And I know I’m a good bear anyway.”

I went through a few rounds of tapping, saying similar things that I thought Esmé might be feeling about the big girl bed. Tappy Teddy eventually thought of a few things he liked about his big boy bed, so we tapped about those, too. She was laughing and enjoying this! I never talked about the parallel to her situation, we just played that Tappy Teddy was the one with the problem.

A few days later, Esmé’s mom reported that she slept in her new bed! This is an example of how tapping can help a very young child. She didn’t know how to express her feelings about the change, other than by refusing the new bed. Using the teddy bear as a surrogate, she was able to feel respected and understood. This made a big difference in her willingness to accept the change.

With older children, I teach them how to tap on their own bodies. Tapping can be very helpful for worries, sleep problems, school stress, friendship struggles, aches and pains, and simple issues of childhood like Esmé experienced.

Recently I worked with a 12-year-old who was having trouble controlling his temper when something upset him in the classroom. I taught him how to tap, and he liked how it felt. Together, we figured out how he can tell when he is about to “blow.” He practiced noticing those signs, and he learned (with his teacher’s support) to leave the classroom and go to the bathroom to tap before he exploded. This improved his experience at school immensely. Once he quit exploding, other kids quit steering clear of him, and he was able to make some friends.

If you would like some support with things that bother your child, I’m now offering 30-minute sessions for kids at The Healing House of St. Paul. Depending on your child’s age, you may be asked to attend the sessions as well so you can learn how to support your child (and yourself) with tapping.

For questions: susan@lifecoachsusantemple.com

To schedule: https://BookwithSusan.as.me/?appointmentType=63333491

Water, Energy, and Change

By Allison Runchey, HTCP

This has been a rainy summer, bringing gifts of luscious green grass and trees. But at times the rain has been too much, flooding the rivers. Seeing both the beauty and the devastation has made me think about the relationship between water, energy flow, and change.

While walking near a stream recently, I noticed how the flow of both water and energy can be changed by the environment around them, like when water flows around a rock. Similarly, our habitual thoughts, emotions, and physical bodies can create an energetic environment that affects how much or how little energy flows through us, and in what ways.

Looking at it from another perspective, water and energy can slowly make changes to their environments over time. The rough edges of that same rock in the stream can be smoothed out as water continuously flows over it. When we consciously change how we choose to direct the flow of energy through us over time, we can likewise bring about intentional changes in our bodies, minds, and emotions.

Perhaps there is a sacred paradox. Our level of mental, emotional, physical and spiritual wellbeing changes our energy. At the same time, we can purposely guide the flow of energy within and around our energy fields to positively influence our health in a variety of ways.

That’s one of the things I love about Healing Touch. It acknowledges the wisdom of energetic patterns that already exist within a person’s energy field, while simultaneously facilitating gentle shifts in energy that can be felt in practical ways, based on one’s personal intentions for healing. Many clients say they feel a greater sense of peace, clarity and relaxation, with fewer symptoms of pain or stress. As a practitioner, I’m in awe of how this happens naturally during sessions with clients. But that is only the beginning. I also share self-healing techniques that clients can practice on their own to further encourage healthy energetic flow. It’s an honor and a joy to see clients tap into their inner capacity for wellbeing and wholeness.

What Lifts You Up?

by Debbie Zuckerman, Board-Certified Health and Wellness Coach 

What lifts you up when you are down?

Try a full belly breath or an upside-down frown.

How do you wake up to this moment in time?

Let go of triggering thoughts to embrace the sublime.

Can you allow unpleasant emotions to guide you through life?

Process what you feel to reduce physical strife.

And what about those uncomfortable physical cues?

Respond with compassion and self-care that YOU choose.

How do you respond instead of react?

Pause, breathe, feel, connect, validate, and state a fact.

What brings you true joy, calm, and peace?

Practice gratitude and notice if your worries decrease.

Click here to learn about my coaching services or contact me directly at debbie@centerpiecewellness.com.

The Pilgrim

Presented by Laure Schwartz

“Only the walker who sets out toward ultimate things is a pilgrim. In this lies the difference between tourist and pilgrim. The tourist travels just as far, sometimes with great zeal and courage, gathering up acquisitions and returns the same person as the one who departed. The pilgrim resolves that the one who returns will not be the same person as the one who set out. The pilgrim must be prepared to shed the husk of personality or even the body like a worn-out coat. For the pilgrim the road is home; reaching the destination seems nearly inconsequential.”

Andrew Schelling

Recycling excess energy and finding your unique grounding style

by Allison Runchey, HTCP

Being grounded…getting grounded…staying grounded. These phrases are used a lot when talking about wellness, living a balanced life, and recovering from trauma. What do they really mean? There may be as many answers to that question as there are people. “Grounding” is commonly used to describe actions that we can take to counteract challenging emotions or thoughts, and to tap into a sense of security and clarity. Just like an electrical circuit needs to be grounded to the earth to allow a safe path for excess energy to escape, we too need to be grounded to let our own excess energy–perhaps experienced as worry, tension, or scattered thinking–to be released. Rather than forcing this excess energy away, I like to imagine gently encouraging it to dissipate or be recycled into a more helpful state of mind and body. This can bring a greater ability to be present in the moment to physical and emotional sensations, and to respond mindfully to the situation at hand.

It may be helpful to ask, “What makes me feel grounded? How do I know when I’m grounded and when I’m not?” If you’d like, try experimenting with a few different grounding styles, staying curious about what works for you. For example, if you have a strong auditory sense, you may find humming, listening to music, birdsong, the sounds of nature, or singing bowls to be helpful. For those who are visually inclined, imagery such as tree roots growing from your feet into the earth, looking at art, or viewing a peaceful scene in nature can be grounding. And if you have a strong kinesthetic awareness with a keen sense of touch, then deep breathing, walking barefoot on grass or sand, or gardening may help you to feel grounded. There’s no one right way to develop a grounding practice. What’s important is to feel comfortable with your unique style, not only so that it can be called upon during times of stress, but also to strengthen your spirit when you’re feeling well.

Think SMART When Setting A Wellbeing Goal

by Debbie Zuckerman, Board-Certified Health and Wellness Coach 

Ready to set a goal to improve your wellbeing?  Think SMART! 

SMART = Specific + Measurable + Actionable + Realistic + Time Bound 

This approach to goal-setting is intended to be more motivating and achievable than a goal that is vague, generic, and even guilt-ridden. 

Here is a guide to get you started with a SMART goal.

Specific - To what degree is your goal specific? The more specific the goal, the more likely you will be able to measure and achieve it. 

I will get 8 hours of quality sleep at least 5 nights a week.

Measurable - How will you measure success? Consider ways to measure in addition to tracking data, such as mood changes, physical improvements, and energy level. 

I will use a device to track quality sleep and journal about how I feel each morning and evening.

Actionable - What actions will you take to achieve your goal? Do you have the resources to make it happen? Would smaller steps be more manageable? 

I will need to get into bed 30 minutes prior to give myself time to fall asleep,
listen to relaxation music, and turn off technology by 9pm. 

Realistic - Does this goal align with your values? Is it a priority over other goals? Does it serve a purpose in your life? 

I want to improve my mood and energy levels so I can be more productive
and present at work and in my personal life - more sleep is a must! 

Time Bound - When will you start this goal and by when do you want to achieve it? 

I will sleep from 10:30pm-6:30am, Monday-Friday, starting next Monday, and will evaluate
my progress two weeks from now. I will modify my goal if needed at that time.

If you are looking to make a change, try this SMART goal approach and see where it takes you!

For more information about SMART goals or to book a session with me, click here or contact me at debbie@centerpiecewellness.com.

The What and Why of Tapping + FREE Intro Groups

By Susan Temple, MA, BCC, ACEP

As Dr. Bessel van der Kolk says in his book, “The Body Keeps the Score,” traumatic experiences are stored in our bodies, and may be triggered when we experience something similar. You’ve probably experienced this when you find your whole body going into fight/flight/freeze over a current experience that doesn’t warrant it. If we want to heal and release trauma from the body, we need to use healing modalities that include a body component.

EFT, also called Emotional Freedom Techniques, or tapping, is one of these modalities. The idea behind EFT is simple: we tap on the endpoints of energy pathways (in Chinese medicine, these are called “meridians”) in the body. I think of these as little doorways to the energy stored in our bodies. The combination of tapping on these “doorways,” while focusing on something (past or present) that disturbs, frightens, or upsets us, has the effect of getting the stuck energy moving, and often completely releasing it.

For past trauma, or deep, long-standing issues that you want to work on, it is recommended that you work one-on-one with a certified EFT practitioner. Working one-on-one in a series of sessions, your practitioner guides you in tuning into those things that bother or stop you, so that you can gain clarity and resolve them. EFT is gentle, and we work in tiny steps through a traumatic event. It is possible to process a traumatic event without even describing it. You are supported in resolving past traumas, shifting limiting beliefs, and making the changes you want to make, thus freeing you to move forward in the ways you choose.

You can also tap on your own, to relieve stress and feel better in the moment. It can be used as a tool for continuing your personal growth, as you tap for things you want to increase in your life. You can tap alone, in a group, or following a video, like this one. It can be a powerful, yet quick way to calm your nervous system.

The usefulness of tapping is now supported by over 100 research studies. For more info, check out EFT International’s research page.

Learning how to tap gives you a lifelong tool, literally at your fingertips, for supporting yourself! The best way to learn about it is to experience it for yourself. Try out one of these FREE, one-hour upcoming groups:

June Tapping Topic: FREE Introduction to Tapping

Tapping can help you: lighten the heaviness you feel, lessen your stress, calm anxious thoughts, feel more at home in your body, free yourself from past traumas that keep you stuck, and more. Join us as we explore tapping, what it is, how it can help you, and what it feels like to try it. If you are tired of feeling the way you feel, and ready to explore a new way to feel lighter and freer, join us for one of these two FREE groups.

Two options are offered:

In-Person at The Healing House of St. Paul: Saturday, June 8th, at 9:30 a.m. - 10:30 a.m.

Online: Monday, June 17th, at 6:30 p.m. – 7:30 p.m.

REGISTER HERE

Sunshine

by Allison Runchey, HTCP

I sat one afternoon this week in the sunlight as it streamed through a nearby window, feeling its gentle warmth on my skin. After a busy morning, I was struck by how tension seemed to evaporate from my body and mind. Maybe you have had that feeling too, as the spring days get longer and brighter. Many people, including myself, intuitively sense that sunshine has both uplifting and calming effects, and I began to think about what makes it such a powerful healing force.

In my energy healing practice, I often work with energy centers, also called the chakras, which relate to physical, mental, and spiritual aspects of ourselves. The solar plexus chakra, located in the upper abdomen, is closely connected to the sun. Vibrating at the same energetic frequency as the color yellow, it relates to our digestive health, mental thought patterns, and sense of personal power. It corresponds with a network of intersecting nerves along the spine, also known as the celiac plexus, which are involved in the body’s reaction to stress and its ability to return to a state of rest and calmness.

At times of high stress or when we feel the need to control a situation, the solar plexus becomes highly charged and active. Oppositely, it becomes depleted during periods of self-doubt and depression. Balancing and nourishing the energy within the solar plexus happens naturally when we spend a moderate amount of time in the sunlight, soaking in its healing rays. It can also be supported through guided imagery and gentle touch:

Using your mind’s eye, imagine a yellow sphere of light nestled deep within you, just below the rib cage and above the belly button. Take a moment to allow this image to grow stronger and brighter, radiating outward toward the front and back. Place one or both hands on your upper abdomen, feeling the warmth of your palms sink in through the skin to the muscles, organs, and nerves within you. Breathe gently and allow the soothing action of the diaphragm to bring a sense of peace and aliveness.

Stuck In The Process Of Change

by Debbie Zuckerman, Board-Certified Health and Wellness Coach 

What causes a person to be stuck in the process of change, especially when the wellbeing goals they set seem to be good and common? While the actual cause varies, what keeps people stuck are the obstacles that get in their way. Some obstacles may be more obvious, like a lack of resources. Other obstacles may require self-awareness to understand the root cause, like fear of failure. One of the most common obstacles my coaching clients experience are goals that lack purpose. As a result, people find themselves chasing the same goals over and over again. They end up feeling discouraged, exhausted, and unmotivated.

Many clients say it feels like they are on a hamster wheel.

Examples of obstacles include:

• Goals without purpose 

• Goal overload

• Negative self-talk

• Fear of failure and being judged

• Insufficient boundaries 

• Perfectionism or procrastination

• Lack of accountability, resources, and support

I use the formula below as a guide to help people safely step off the hamster wheel.

Values + Strengths + Passions = Purpose > Intentional and Attainable Wellbeing Goals

Change is not linear and it’s normal to be stuck many times along the way. The good news is that recognizing you are stuck IS a step forward! When you feel stuck you may also notice sensations in your body like a clenched jaw. You may have thoughts like “I can’t do this!” that represent inaccurate beliefs that hold you back. 

Exploring what keeps you stuck and identifying your purpose will equip you to set realistic goals that lead to positive and meaningful wellbeing changes. 

 For more information about intentional goal-setting or to book a session with me, click here or contact me at debbie@centerpiecewellness.com.

Chronic Self-Attack

by Laure Schwartz, MA, LPC

What is it? Chronic self-attack is a common thought process that holds many people prisoner. It keeps us from living freely and affects the brain, the nervous system, and our overall sense of wellness. Are you your own bully? Paul Gilbert, in his book The Compassionate Mind, writes:

Imagine if someone is bullying you – always pointing out and dwelling on your mistakes or things that you’re unhappy with, or telling you that you’re no good and there’s no point in you trying anything, or being angry with you – all this will affect your stress systems and level of the stress hormone cortisol in your body will increase.  Never escaping from the bully makes you feel anxious, upset and unhappy because the threat/self-protection system in your brain has been triggered. If the criticism is harsh and constant, it may make you feel depressed. The point is: our own thoughts and imaginations can do the same… and we will be constantly stimulating our threat/self-protection system.

There is no escape or relief from the attacker. This can lead to any addiction that may hold some temporary relief. In my work with clients, I use the power of self-compassion, re-imaging in the brain and discovering where this strategy may have originated to keep the self-in-line.

If you don’t heal chronic self-attack, you run the risk of expecting others to love you in a way that you refuse to do. The other cannot fill this void or heal the wounds. This is your Adult Task. Your wounded Innocent One living inside you is waiting for you to start this healing process. You can find freedom and no longer be imprisoned by chronic self-attack. 

Limiting Beliefs

By Susan Temple, MA, BCC, ACEP

When I was 11, I was invited to sing a duet with my friend, Sara, at a women’s luncheon at our church.  I loved to sing, but didn’t have much experience singing in front of people. Sara, on the other hand, was the youngest of six daughters who grew up singing harmony with her sisters around the baby grand piano every evening after dinner. To add to my nerves, my mom was much admired and very active in the church, so we would basically be singing for a bunch of her friends. Yikes! I was very nervous. And I had no self-help tools, no way of helping myself calm the nerves.

The appointed day arrived, and we stood in front of all the ladies, who had just finished their lunch. Sara was singing the high part, and I was providing the harmony. My entire body (and my voice) shook as we started, but all went well through the verse, which we sang in unison. But then came the chorus…I could not find the correct pitch in the spot where the harmony should have started. Sara kindly and adeptly dropped down into the harmony part to give me the note. And I, made stupid by fear, followed her voice right back up to the high part. I never did sing the harmony.

I was devastated, mortified, crushed by my failure. I don’t remember my mom’s reaction, but I’m sure she was embarrassed in front of her friends. And from that experience, I “learned” two things:  “I’m not very good at singing.” and “I’m too nervous to sing in front of people.” 

These two beliefs are an example of limiting beliefs: things we learn, usually as a result of experiences in our earlier years, that are not necessarily true. But they feel true. And we tend to live as if they were true.

Living as if I wasn’t very good at singing, and as if I was too nervous to sing in front of people, kept me from doing a lot of things I would have loved to do during my life. It’s only in my later years that I’ve been able to recognize these limiting beliefs and take steps to free myself.

What beliefs do you have that limit you? Or maybe you aren’t fully aware of them yet, but you have a sense that something is in your way. Click here for a worksheet that can help you identify and think through your limiting beliefs.

And, I can teach you how to use EFT (Tapping) to identify, release and reframe your limiting beliefs. If you’d like to share your thoughts about limiting beliefs–or anything else!–email me at susan@lifecoachsusantemple.com. I’d be happy to hear from you!

Allowing Awe

By Allison Runchey, HTCP

In anticipation of the solar eclipse, I read an article about the health benefits of experiencing awe. It made me pause and ask myself – how often in our busy, fast-paced world do I take the time to notice the beauty around me?

Like many people, I won’t see the total eclipse from where I live, but I will be able to catch a glimpse of a partial eclipse. Surely this is an extraordinary way to experience awe and reap its mental, physical, and emotional benefits. But what about all the other days, the ones that aren’t marked by a special occasion, celestial or otherwise? Where is awe on a run-of-the-mill sort of day?

It's easy for daily schedules to take up the moments that could otherwise be spent gazing at a colorful sunset, a flowing river, or the vibrant green of a newly sprouted plant in the spring. When this happens, we miss out on the peace and broader perspective that comes with awe.  But maybe it doesn’t have to be that hard, maybe awe doesn’t have to be something that requires extra time and effort, like a task on a to-do list.  Maybe it can be simpler than that, something that’s already part of our immediate surroundings, right here and now…and it’s just a matter of allowing awe to become part of our consciousness, part of our awareness.

A few things come to mind that we all experience every day:

• Billions of cells and neurons, woven together in our brains, make it possible to think, remember, and communicate.

• The force of gravity naturally grounds us to the earth, with no effort on our part, giving reassurance and stability with every step.

• Air, a life-giving substance that cannot be seen, moves continuously in and around us as we breathe. 

I invite you to open your eyes to the space around you and notice something that inspires a sense of awe. Allow your heart to be warmed with appreciation for it, and feel a glowing, soft energy inside. Allow the feeling of awe to envelope you, if even for a moment, and know that you can tap into it anywhere, anytime. 

Practice Mindfulness to Achieve Positive and Meaningful Changes

by Debbie Zuckerman, Board-Certified Health and Wellness Coach 

Mindfulness is a key ingredient in making meaningful and lasting wellbeing changes. In my coaching practice, I incorporate mindfulness to help clients align their values, strengths, and passions to purposeful goals. We explore what keeps them stuck, identify the obstacles they want to overcome, and then focus on setting new or redefining existing goals. Mindfulness nourishes self-awareness, which I have witnessed personally and professionally to be the key to unlocking opportunities for positive change.

I define mindfulness as:

An intentional practice of bringing a curious, non-judgmental, and compassionate awareness to your thoughts, beliefs, emotions, body, and senses in the present moment - thereby connecting to your inner wisdom and clarifying your true needs.

Some of the benefits of mindfulness include improved focus, stress management, and decision making. Over time, a steady practice of mindfulness can help “rewire the brain,” (known as neuroplasticity) so you can learn healthy ways to respond rather than react to external and internal triggers. Mindfulness works to regulate your nervous system in moments of low to high emotional, mental, and physical reactivity.

To learn more, watch this 4-minute video on “The Neuroscience of Mindfulness and Fear” where Tara Brach, PhD describes the impact of mindfulness on the brain. 

For more information about my coaching approach, mindfulness, or to book a session with me, click here. Feel free to contact me at debbie@centerpiecewellness.com with questions.

Nurture and Soothe the Energy above your Shoulders

by Allison Runchey, Healing Touch Practitioner at The Healing House of Saint Paul

Virtual interactions with screens and wearable technology have become more and more commonplace as we collectively navigate the Covid-19 pandemic. During this time, many of us rely heavily on our heads, especially our brains, eyes, ears, and mouths to carry out our responsibilities for work or school, to express ourselves, and to connect with those we love. This reliance can demand that we give and take energy in the area above our shoulders more often. If we are tired, have a headache, neck pain, or simply feel a sense of cloudiness in our minds, it can be a sign that the energy exchanged through and around our heads is not flowing in a free and optimal way. To refresh and re-balance that energy, I invite you to try an energy healing practice called Self-Mind Clearing. By gently using your hands to facilitate energy flow, this practice can help reduce tension, relieve headaches, and calm anxious thoughts. Developed from the work of Rudy Noel, Self-Mind Clearing is a Healing Touchtechnique that anyone can use to nurture and soothe the energy field above the shoulders. I suggest using it as a break from technology, after a video call, or any other time that you feel you need it. If you’d like to share your experiences with Self-Mind Clearing, learn other energy healing techniques, or ask questions, please email me at allison_runchey@hotmail.com.

What Occupational Therapy Means to Me by Meghan Markson

What Occupational Therapy Means to Me

As an Occupational Therapist, my job is to help people navigate daily life with more ease to enhance their health and wellness.   My focus is to equip people with tools for life organization and stress management.  

With that perspective, I see people as feeling confident, successful, and fulfilled when three factors overlap positively: the person, their environment, and the occupations (activities) they engage in.   

For the person factor, we may identify personal values, set goals, look at barriers and how to overcome them, or determining the state of the physical, sensory, mental, emotional, and spiritual or energetic self. 

When addressing the environment factor, we may work on modifying the person’s surroundings so that it works better with their sensory preferences.    

With occupations, we may try body tapping, weighted blankets, time and energy management strategies, meditation or mindfulness activities, Craniosacral Therapy, Myofascial Release, Reiki, Healing Touch, Spring Forest Qigong, Emotional Freedom Technique (EFT), or other strategies. 

All in all, my goal is to help you shed some layers of stress and to find more clarity, peace, and organization in your life. Contact me for an initial consultation: meghan.markson@gmail.com